As an endurance athlete, you may rely on carbohydrate beverages alone for supplementation. But are you confident you're getting what you need to both reduce muscle soreness and damage and speed recovery after a vigorous workout?
When it comes to reducing markers of muscular fatigue, branched chain amino acids (BCAAs) have been shown to be superior to carbohydrate formulas. But what exactly are BCAAs and how do they work?
BCAAs are a subgroup of the amino acids that make up proteins, and have been found to be particularly effective for reducing muscle fatigue and accelerating recovery in endurance athletes.
Branched chain amino acids (BCAAs) have been shown to reduce muscle damage during cycling, as reported in the International Journal of Sports Nutrition and Exercise Metabolism. Dr. Beau Kjerulf Greer and his team of researchers examined the effect of a BCAA drink on markers of muscle damage after endurance exercise. A BCAA drink was compared with an equal calorie carbohydrate drink and a flavored water placebo. The group found all measured markers of fatigue were reduced in the BCAA-supplemented group.
However, Greer's study also indicated that the best results were attained by supplementing with both BCAAs and carbohydrates. Unlike carbohydrates, BCAAs do not maintain glycogen stores, so relying solely on this supplement could negatively impact performance. Combine both BCAAs and carbs for greater energy and muscle recovery.
If you’re training regularly, invest in a premium combination carbohydrate-BCAA supplement. TriFuel 3-in-1 Endurance & Recovery Formula contains 6 grams of BCAAs — more than any other sports drink — plus 30 grams of carbs. And you can rest assured that you will never test positive using TriFuel because it's free of all banned substances.
With all your energy and recovery needs supplied in one safe, natural formula, you can devote more attention to training and preparing for your next big event.
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During off-season training periods, follow these tips to minimize weight gain by improving metabolic efficiency.